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Front / Back & Lower Split
General
Intermediate
Machine strength
Plan Details
The Front / Back & Lower Split routine by Bobbyp12 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
6 days a week to focus mostly on Chest, Shoulders, and Back. Hit Legs, Bi, and Tri with 3 separate exercises in 3 different days. Short rest in between to keep you moving. Made for the dude that wants to claim that they do legs, at least a little.
Routine detail
Day 1
1 - Front A
Est. 59 min
6 exercises
Barbell Bench Press
8 Sets x 8 Reps
Dumbbell Incline Bench Press
6 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Machine Shoulder Press
8 Sets x 8 Reps
Dumbbell Bent-Over Raise
6 Sets x 8 Reps
Barbell Preacher Curl
8 Sets x 8 Reps
Day 2
2 - Back & Lower A
Est. 59 min
7 exercises
Dumbbell Lunge
4 Sets x 8 Reps
Dumbbell Reverse Lunge
4 Sets x 8 Reps
Barbell Bent-Over Row
8 Sets x 8 Reps
Cable V Bar Pulldown
6 Sets x 8 Reps
Pull-Up
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
6 Sets x 8 Reps
Dumbbell Seated Tricep Press
6 Sets x 8 Reps
Day 3
3 - Front B
Est. 59 min
6 exercises
Barbell Incline Bench Press
8 Sets x 8 Reps
Dumbbell Bench Press
6 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
8 Sets x 8 Reps
Dumbbell Lateral Raise
6 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
6 Sets x 8 Reps
Day 4
4 - Back & Lower B
Est. 59 min
6 exercises
Smith Machine Squat
10 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
8 Sets x 8 Reps
Cable Shoulder Extension
6 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Upright Row
6 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
6 Sets x 8 Reps
Day 5
5 - Front C
Est. 58 min
6 exercises
Barbell Decline Bench Press
8 Sets x 8 Reps
Cable Incline Fly
6 Sets x 8 Reps
Cable Mid Chest Crossover
4 Sets x 8 Reps
Cable Deltoid Raise
8 Sets x 8 Reps
Cable Rope Face Pull
6 Sets x 8 Reps
Zottman Curl
8 Sets x 8 Reps
Day 6
6 - Back & Lower C
Est. 60 min
6 exercises
Machine Leg Press
10 Sets x 8 Reps
Chin-Up with Knee Raise
8 Sets x 8 Reps
Dumbbell Incline Bench Row
6 Sets x 8 Reps
Leverage Machine Iso Row
4 Sets x 8 Reps
Machine Lat Pulldown
4 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
8 Sets x 8 Reps
